Warm Up
Row 500m
Then, 2 Rounds:
- Walking Lunge x 20 steps
- SA KB Swing x 5/per
- FLR x :20-:30 seconds
Workout of the Day
A. 5 Sets:
- A1: Alt Front Racked Reverse Lunges x 6-8 per – Rest 60 seconds
- A2: SA Bent Row x 6-8 per @ 2011 – Rest 60 seconds
- A3: Alt KB Hang Snatch x 10-12 – Rest 60 seconds
- A4: Side Bridge x 30 seconds per – Rest 60 seconds
B. 3 Sets:
- Row 500m
1st @ 85%, 2nd @ 90%, 3rd @ 95% – Rest 3 minutes between
